WOD:

#peacemaker (Time Cap 10 min)

For Time:

50 Wall Balls (20/14)

60 Front Rack DB Alternating Lunges (*Open Gym 200ft Front Rack Dumbbell Lunge Walk 50s/35s)

50 Wall Balls (20/14)

Rest 5 min

50 Wall Balls 20/14lbs Rx+(30/20)

30 Front Rack DB Alternating Lunges (*Open Gym 100ft Front Rack Dumbbell Lunge Walk (50/35’s)Rx+70/50

STRENGTH:

#Back Squat:
5 reps @ 65%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%
* Rest as needed between sets *

#Front Squats

3 sets of 5 Reps @65%

MAYHEM BODYBUIDLING:

Deadlift 5 sets of 10 Reps

Goblet Squat: 1 and a Half Reps 4set of 12

Barbell Romanian Deadlift 4 sets of 12

DB Lunge Walkthroughs 4 sets of 10

Standing Barbell Calf Raises 4 sets: 15-20 reps